People always ask me which foods to eat in order to gain weight. A good bulking diet has a combination of healthy fats, high protein, and high calories.
Here’s a top 10 list of solid bulking foods to have in a bulking diet:
1. Peanuts – High in calories (500 per 1/2 cup!) , protein, AND fats. I’ve grouped peanut butter here as well.
Opt for the saltless kind - salty peanuts taste better, but are harder to eat in large quantities
2. Gainer Shakes - See Recipe Here
3. Grilled burgers – Add cheese (another great bulking food) on top for extra calories
4. Meat Lasagna - Yummy, and again high in calories
Look at all that beautiful protein in the cheese and beef...
5. Pepperoni Pizza – Good protein from cheese and pepperoni. Homemade is less greasy.
6. Gainer Sandwiches – See Recipe Here
7. Homogenized milk (3.25%) – Goes down easy and tastes great
8. Steak – Gordon Ramsay’s Youtube video taught me how to make an AMAZING steak
Absolutely beautiful steak...
9. Chicken Breast – Leaner than steak, high quality protein
10. Mayonnaise – At 100 calories per TABLE SPOON, slop this on every sandwich and burger you eat
Try out some of these foods in your bulking diet in order to start packing on the pounds. Eat foods like this while using the Visual Impact Muscle Building program and you will surely see results.
don’t quite agree.
Mayonnaise is full of fat and no proteins it does help you bulk alot but in the end you will only have fat and no muscles.
This is a common misconception that people have. They believe that the macronutrient “fat” is automatically transferred to body fat. This is not true. The body NEEDS fats. Period.
Yes, proteins are important in repairing muscle tissue. But there are many other processes that must occur in order to facilitate muscle growth. Fats help facilitate those processes.
Take this in: When I went on my cut in the month preceding “My Transformation” the majority of my calories came from FATS. Fats are important in many bodily functions. They help in hormone production (testosterone). They help in cell function. They are metabolized by the body. They are NEEDED, and healthy.
Weirdly enough, I would often down tablespoons of pure olive oil during my bulks. You think that all turned to pure fat? Nope. It added a lot of calories, and helped with bodily functions.
One of the biggest mistakes of anyone whether trying to gain weight or lose fat is trying to reduce “fat” intake. “I’ll have my bread without the butter”. You’d be better off eating the butter instead of the bread. I know this is very hard for people to comprehend, I’ll try and talk about it more in future.
In terms of fat gain, carbs are the real enemy. More on that later.
I hope this makes sense to you, I know it may be opposite to what is commonly thought.
I have to agree with you in one point and disagree in another point bro. Yes you do need fats to gain mass but you need clean healthy fats (olive/canola oil, nuts, avocado, olives, and fats in fish). fats that come from processed foods such as mayo is bad for you, eating a small amount is okay but alot will get you fat. You also said carb’s are the real enemy infact they are not. carbs provide energy which will help your work outs and help recovery, although it helps to cut carbs when trying to lose body fat, you do need a good source of complex carbs to gain mass, other carbs like white rice, pasta, white bread etc is what is bad.
Sounds logical. Just always wondering why so many people say that you should cut fat. For example using 1,5% milk instead of 3,5%. So many opinions, but which is the “right” one? …
Basically, there’s two schools of thought.
There’s the Government Food Pyramid school. Eat LOW fats, high carbs, low protein for a “healthy balanced lifestyle”. With the obesity rate rising, I fear this system is not working.
Then there’s the other school: fat and protein should be the main sources of energy, with limited carbs. This is the school I coincide with, unless I’m bulking.
Fat is good for you. The only thing that one must be careful about is that 1g of fat = 9 calories, while 1g of protein or carbs is 4 calories. So it’s more calorically dense. So be careful with them. But that doesn’t mean we should cut fat from our diets at all!
This is a very controversial topic, as you can see. And I failed to justify each point in this small comment, although I’ll try and speak about it in future articles.
A bit offtopic (nevertheless its moderated)
Don’t you think its a better idea to turn the moderated thing off?
I mean we “always” have to wait till you’re back.
There’s no time to discuss about these things with other people when this site gets more popular.
Good point.
The only reason why I had it set that way is unfortunately the system doesn’t notify me if there’s a new comment unless I have it set this way. But I turned it off anyhow.
Did you always make your lasagna or did you ever buy it from a grocery store?
I would buy it from the grocery store.
Great article. I’ve already started to incorporate the use and consumption of these food recommendations, esp. the peanuts… no homo.
Hey,
) Thanks to you
Great article!
I am going to have four sandwiches for lunch everday now
Tho i am wondering…
What was your typical bulking up meal for a day? And how long you followed it?
I really really really need someone’s to follow for the moment,
Please include Snacks (fruits) and water etc.
I do train my butt off, but its the diet that always pulls me back!
I need to reconstruct my upper torso (especially chest and lats) BUT I really don’t know what to have for Breakfast, Snacks and Dinner!!
Please HELP!
Upon waking: 1 scoop of whey protein/ 1 orange or banana
30 mins later Breakfast: 2 whole eggs + 6 egg whites with half an avocado
1 cup of oatmeal with blueberries
2 slices of toast with ANPB
Preworkout shake: 1 can of tuna, 1 cup of oatmeal, handfull of nuts
Postwork out shake 2 scoops of wazymaize + 1 scoop of whey
Lunch: 1 bowl of pasta with 93/7 lean ground beef + 1 salad of mized greens
Evening meal: 1 1/2 chicken breast, 2 cups of brown rice + 1 salad of mixed greens + handfull of nuts
Dinner: 10 of of salmon + 2 baked patatos
Pre Bed: 2 scoops of casein protein
in addition to that throw a protein shake and some fruit and maybe a peanut butter and banana sandwich in between one or two of those meals you will get necessary calories with out adding a flat tire to your mid section. I have a job, i am a fulltime student and i am always on the go, i carry a mid to large sized cooler in my car and i always have food with me, if i can do it any one can.
preworkout is a snack not a shake(typo) ewww that would be gross.
wonderful!
Thanks for the useful information in this article. I will be back to read more of your posts and I have bookmarked this site. Thanks again!